Eight of Denver’s finest got out of the fart sack to make each other stronger this morning. It was a brisk morning, not to cold and not too warm. Here is how it went down…….
Disclaimer: I’m not a professional. Don’t hurt yourself. You vs You. Make it harder or easier if needed.
Pledge
Warmup:
Elwood Blues IC x 21. Similar to High Knees except the hand over the knee that is being lifted goes up with the knee. Think Elwood Blues in the “Soul Man” video. These take some coordination to do properly. Unfortunately, it took me 5 or 6 tries to finally get it.
Seal Jacks IC x 20
10 Merkins OYO
Broga Stretching
The Main Event
Before the workout, I asked the PAX if they wanted more running or less running. The consensus was less running with some voting for no running. Mosey to the lower end of the school parking lot by the sidewalk. I got the idea for this workout from a 40 something PAX in Gashouse named Sister Act. He can throwdown a beating as well as the best of them. This is called Rack and Stack and it goes like this…… Mosey to the top of the parking lot and pull the first exercise off the Rack by performing the exercise. Mosey to the bottom of the parking lot and stack the exercise. So, the first round we did 5 Burpees at the top and 5 Burpees at the bottom. Round two was 10 Diamond Merkins at the top, then 5 Burpees and 10 merkins at the bottom. The third round was 15 Monkey Humpers at the top, then 5 Burpees, 10 Diamond and 15 Monkey Humpers at the bottom. You get the idea. The list below is the of the exercises we did.
5 Burpees
10 Diamond Merkins
15 Monkey Humpers
20 LBC’s
25 Peter Parkers
30 Backward Lunges (15 Each side)
40 Jane Fondas (20 Each leg)
50 Mountain Climbers (Count one leg)
After each round I asked one PAX to tell us about his first job. We heard some really good stories doing this.
Finished with the list right at 6:15.
Thanks for showing up this morning gentlemen!
Dirt_Den…….. AKA Corn Pimp
Prayer Request: Bertha and Travolta’s son
Scripture:
Ezekiel 36:26-27
26 A anew bheart also will I cgive you